Workout Description
For Time
50 Power Cleans (225/155 lb)
Why This Workout Is Very Hard
50 power cleans at 225/155 is a significant load that must be cycled continuously. The volume and weight combination creates extreme metabolic fatigue while requiring maintenance of technical form. Most athletes will need to break this into many small sets as grip strength and posterior chain fatigue accumulate. The average CrossFitter will take 8-12 minutes and likely scale the weight to maintain safety.
Benchmark Times for Big Bang
- Elite: <5:00
- Advanced: 6:00-7:00
- Intermediate: 8:00-9:00
- Beginner: >15:00
Training Focus
This workout develops the following fitness attributes:
- Stamina (8/10): Fifty reps at a moderately heavy weight tests muscular endurance significantly, particularly in the posterior chain and shoulders.
- Power (8/10): Power cleans are inherently explosive movements requiring significant power output from ground to shoulder position.
- Strength (7/10): 225/155 represents a moderately heavy load for most athletes, requiring substantial strength to maintain form through fatigue.
- Endurance (6/10): High-rep power cleans at a challenging weight create significant cardiovascular demand through sustained effort, though rest periods are likely needed between sets.
- Speed (6/10): Efficient cycling of moderately heavy power cleans requires quick turnover while maintaining technical proficiency.
- Flexibility (5/10): Power cleans demand good mobility in ankles, hips, and shoulders, plus front rack position flexibility.
Scaling Options
Weight reductions: 185/135, 155/105, or 135/95 based on ability. Beginners use 95/65. Scale to 70-75% of 1RM clean. Alternative movement: Power clean from hang position or blocks to reduce pulling volume. Volume options: Reduce to 30-40 reps total. Can also break into smaller sets like 5 rounds of 10 reps with brief rest between rounds.
Scaling Explanation
Scale if you cannot perform 10+ unbroken power cleans at prescribed weight with good form, or if your 1RM clean is under 275/185. Priority is maintaining solid technique and positions throughout - reduce weight before compromising form. Target completion time is 5-12 minutes. Should feel challenging but manageable - not grinding reps. Scale to maintain intensity while preserving movement quality.
Intended Stimulus
High-volume strength-endurance test in the 5-12 minute glycolytic domain. Primary challenge is maintaining technical efficiency with a moderately heavy load under cumulative fatigue. Tests both strength capacity and metabolic conditioning.
Coach Insight
Break sets early and often - consider 5-7 reps per set initially, decreasing to 3-4 reps as fatigue sets in. Focus on efficient bounce in the catch position. Keep a consistent setup position between reps. Don't rush between reps but maintain steady pace. Most athletes break down technically around rep 30-35. Consider breaking into 5 sets of 10 or 10 sets of 5 initially.
Benchmark Notes
This workout is most similar to Grace (30 C&J at 135/95) but with significantly heavier loading (225/155) and higher volume (50 reps vs 30).
Base calculation:
- Grace L10 is 90-120s for men at 135lb
- Adjusting for 90lb heavier load (+67%): multiply by 1.5
- Adjusting for 20 additional reps (+67%): multiply by 1.5
- Fresh state power clean: 2.5-3s per rep
- Fatigue breakdown for 50 reps:
* Reps 1-15: 2.5s each (37.5s)
* Reps 16-30: 3s each (45s)
* Reps 31-40: 4s each (40s)
* Reps 41-50: 5s each (50s)
- Set breaks (elite): 4-5 breaks at 5-8s each (~30s)
Total for L10 (elite): ~300s (5:00)
Cross-referencing with DT (which has power cleans at 155lb):
- DT L10 is 360-420s for 135 total reps at 155lb
- This workout is fewer reps but much heavier, timing aligns
Final benchmarks (M/F):
L10: 5:00/7:00
L5: 9:00/11:00
L1: 15:00/17:00
Modality Profile
Power Clean is a barbell movement that involves external load, making it purely a weightlifting (W) movement. Since it's the only movement being analyzed, it receives 100% weightlifting classification.
